| Conditions | 65 Degrees and Mild | |||
| QIC | Whaler | |||
| PAX | 23 – Gameplan (Happy Birthday), May Plant (Respect), Skipper, Bid Load, Gyro, Bolt, Ratched, Schrute, Stats (Respect), Wojo, Flight Risk, Tree Bark, Weed, Neon, Hope Solo, Cornwallis, Snookie, Dufresne (Respect), Mayhem (Respect), Sacagawea (Respect), Kiffin, Crackhead (Respect) & Whaler (Respect). | |||
| Intro | Good Morning! | |||
| Disclaimer | Not a professional. Modify when necessary. | |||
| Warm Up | Exercise | Reps | IC or OYO | |
| SSH | X | 20 | IC | |
| Squats | X | 10 | IC | |
| LBAC | X | 15 | IC | |
| LBAC (Reverse) | X | 15 | IC | |
| The Thang | Indian Run to the corner of Fair and Union. Partner. Partner 1 runs down Union to Mill and performs 10 LBC’s and runs back to the top of Union and performs 20 merkins. Partner 2 does the reverse of that. Repeat until total reps combined equal 150+. | |||
| Exercise | Total Reps | IC or OYO | ||
| Merkins | X | 60 | OYO | |
| LBCs | X | 30 | OYO | |
| Indian Run to the tennis courts and line up. Bear crawl to the 1st line and sprint back. Side step to 2nd line and sprint back. Run backwards to the the 3rd line and sprint back. Rinse and repeat. | ||||
| Head to the fountain, grab blocks and circle up. 15 curls/10 OHP/10 bench press/15 KB swings. Rinse and repeat. | ||||
| Exercise | Total Reps | IC or OYO | ||
| Curls | X | 30 | OYO | |
| OHP | X | 20 | OYO | |
| Bench Press | X | 20 | OYO | |
| KB Swings | X | 30 | OYO | |
| Indian Run back around until we reach the flag. | ||||
| Dealer’s Choice | ||||
| Exercise | Total Reps | IC or OYO | ||
| Merkins | X | 20 | OYO | |
| Freddy Mercurys | X | 20 | OYO | |
| LBAC | X | 10 | IC | |
| LBAC (Reverse) | X | 10 | IC | |
| Announcements | 1. Hope Solo mentioned helping support runners during Saturday’s Rev Run 2. Weed announced interest in an overnight run |
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| Prayer Requests | 1. May Plant’s friend having surgery and nephew doing dialysis 2. Bolt’s friend displaced by Hurricane Florence 3. Continued prayers for the Redfearn family |
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| Moleskin | Hopefully I didn’t screw this up too much. Thanks for your support. | |||
- When: 2018-09-20
- QIC: Whaler
- The PAX: 23 - Gameplan (Happy Birthday), May Plant (Respect), Skipper, Bid Load, Gyro, Bolt, Ratched, Schrute, Stats (Respect), Wojo, Flight Risk, Tree Bark, Weed, Neon, Hope Solo, Cornwallis, Snookie, Dufresne (Respect), Mayhem (Respect), Sacagawea (Respect), Kiffin, Crackhead (Respect) & Whaler (Respect).